Clean eating is essential for healthy hormones. I am so excited to be launching my 8 week Live PMS Program this July! I want to give you a lot of in-depth info on the top foods you can be eating for PMS Relief. I’ll release more details about the program at my FREE Hormone Masterclass this June. June 22nd at 6:30. Send me an e-mail firstname.lastname@example.org to get on the waitlist and we will send out zoom links closer to the date 🙂
In the meantime, here are the top 5 inflammatory foods that you may want to keep an eye out for and really limit to get those hormones on track.
#1 Refined Sugar
Sugar comes in many forms such as high-fructose corn syrup; glucose, dextrose, sucrose (just to name a few) and unfortunately it is found in almost everything and can be disguised by 43 different names when looking at product labels. Sugar contains no nutritional value and the average American consumes 163 grams of refined sugars per day and roughly 76 grams are from the highly processed form of fructose, derived from high-fructose corn syrup. Table sugar (sucrose) and high fructose corn syrup (HFCS) are the two main types of added sugar in the Standard American Diet (SAD). High-fructose corn syrup intake has been shown to increase several inflammatory markers in mice and humans. However, fructose (a sugar found naturally in fruits) has very little sugar, especially compared to a can of Coke. The combination of water content and fiber in whole fruits slows down the process, causing a slower funneling of glucose into the bloodstream.
Healthy substitutions: organic maple syrup, local raw organic honey, organic blue agave syrup, Stevia & monk fruit
#2 Vegetable Oils
Canola oil is one of the most commonly used vegetable oils for both cooking and as an ingredient, quite simply because it’s cheap. Almost 93% of canola oil from canola seeds is genetically modified. This oil is a processed oil, which goes through multiple steps to remain shelf-stable. In fact, these production processes are tied to health concerns such as heart disease, inflammation, cellulite, stroke, Alzheimer’s disease, and asthma. Canola oil is an oil that can easily become rancid, attracting mold when in baked and processed goods. Because it is partially hydrogenated, it is also capable of promoting high levels of inflammation in the body, as well as arterial calcification, which are major risk factors for coronary heart disease. Some studies suggest that the oil’s high omega-6 fatty acid content may promote inflammation when consumed in high amounts. The body requires a delicate balance of omega-6 and omega-3 fatty acids, but many foods commonly found in a standard diet are rich in these inflammatory omega-6s, leading to a drastic imbalance.
Healthy substitutions: Extra virgin cold-pressed olive oil, coconut oil, avocado oil
#3 Conventional Factory-Farmed Animal products
If you’re someone who eats animal products, make sure they’re from free-range, ethical sources that adhere to health-promoting practices – because the health of the animal ultimately impacts the nutrient value of the food. For example, dairy cows today are fed growth hormones to maximize milk production. With regard to inflammation, there is conflicting evidence on dairy’s role, and it is often thought that lactose intolerance (oftentimes undiagnosed) is responsible for increased inflammation within the body, alongside various lipids. Furthermore, commercial cows are fed corn, grain and soy (three of the most genetically modified foods today) to increase the farmers profits (the fatter the cow, the more money the farmer makes). The end product is meat that is nutritionally inferior because cows were meant to eat grass. Studies show that grass-fed beef (compared to corn-fed) is higher in important vitamins, minerals, and heart-healthy, anti-inflammatory fats.
Plant-based protein swaps: almond, coconut or oat milk, organic non-GMO tempeh, quinoa, lentils, cashews, almonds and other nuts, pumpkin and sesame seeds.
#4 Processed Foods
The Standard American Diet (SAD) today consists of refined sugar, vegetable oils, refined carbohydrates, saturated fat, trans fats, processed meats, dairy, carbonated beverages and food additives. The average American consumes nearly 150 pounds of food additives a year. The SAD provides less nutrition per calorie consumed than does a diet of natural whole foods. The high amounts of white sugar and refined flour provide useless calories and very little nutrients. Therefore, we require more food on this “diet” to obtain all the needed nutrients that are bodies are craving. Sugar and salt are the 2 most common flavourings in processed foods as well as monosodium glutamate or MSG. MSG is a commonly used flavor enhancer. It’s what keeps you coming back for a second helping of takeout meals; it’s addictive, and it’s having dangerous impacts on our health. MSG is known as an excitotoxin, a substance that overexcites cells to the point of damage or death.
A shopping guideline to follow when reading food labels is, “if you can’t pronounce it, don’t buy it!”
#5 Excessive Alcohol
I know what you’re thinking; “I love having my glass of wine at the end of a long day” and that’s totally okay, in moderation. Drinking alcohol in moderation has been shown to provide some health benefits. However, high amounts can often lead to risks based on the amount consumed and the time period over which it’s used. People who drink heavily may develop problems with bacterial toxins moving out of the colon and into the body. This condition — often called “leaky gut” – can drive widespread inflammation that can impair not only the gut and liver functions, but also multi-organ interactions, leading to persistent systemic inflammation and ultimately, to organ damage. Alcohol is also a simple sugar that is rapidly absorbed and has a tendency to weaken glucose tolerance with prolonged use. Alcohol also disrupts the absorption of vitamins, specifically B vitamins and minerals such as iron and calcium. There is also a connection between PMS and the consumption of alcohol.
Stay hydrated: water, of good-quality and plentiful, is required to balance the blood and flush out toxins and waste
Feeling confused about what to eat? Not sure which foods will help your hormones or make them worse? Reach out! I’m here for you 🙂
This information is intended for inspiration and educational purposes only. See your regulated health care provider before making any dietary changes to make sure they are right for you.